Pākuʻi Kalepona: Pono ʻoe e lawe iā lākou?
Anter
- No ke aha ʻoe e pono ai i ka calcium?
- ʻO wai ka mea e pono e lawe i nā mea ʻaila?
- Nā Pōmaikaʻi o nā Pākuʻi Kāleka
- Hiki iā lākou ke kōkua i ka pale ʻana i ka iwi ma hope o ka wahine postmenopausal
- Hiki iā lākou ke kōkua me ka pohō momona
- Hiki i ke Kalepona ke kōkua i ka hoʻohaʻahaʻa i ka makaʻu o ka maʻi ʻaʻai kolona
- Hiki i nā mea hoʻohui ke kōkua i ka hoʻomaikaʻi ʻana i nā Markabolic Metabolic
- Nā Pilikia Hiki o nā Pākuʻi Kalipuna
- Hiki iā lākou ke hoʻonui i ka makaʻu o ka maʻi puʻuwai
- Hiki i nā pae kiʻekiʻe ke hoʻopili ʻia i ka maʻi ʻaʻai Prostate
- E hoʻonui paha i ka makaʻu o nā pōhaku hakuʻala
- Nā Papa Kiʻekiʻena o ka Kalipuna i kou Koko
- Nā mea e noʻonoʻo ai i ka lawe ʻana i nā pāʻina kōniu
- Ehia mau mea āu e lawe ai?
- Pono ʻoe e hoʻokaʻawale i ka hana
- Nā Launa Lapaʻau
- Ka weliweli o ka nui o ka aila
- Nā ʻano ʻē aʻe o ka ʻaukā
- Kalepona Kalepona
- Kalipuna Citrate
- Nā Kumuwaiwai ʻAi o ke Kalipona
- Lawe i ka Home Message
Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.
Lawe ka hapa nui o ka poʻe i nā mea hoʻoliʻiliʻi calcium e manaʻo nei e hoʻoikaika i ko lākou iwi.
Eia nō naʻe, loaʻa paha iā lākou nā drawbacks a me nā pōʻino olakino, me ka hoʻāla ʻana i ka makaʻu o ka maʻi puʻuwai ().
Hōʻike kēia ʻatikala i ka mea e pono ai ʻoe e ʻike e pili ana i nā mea hoʻoliʻiliʻi calcium, e like me ka mea e lawe iā lākou, i ko lākou mau pono olakino a me nā pilikia kūpono.
No ke aha ʻoe e pono ai i ka calcium?
Pono kou kino i ka puna e kūkulu a mālama i nā iwi ikaika. Ma kahi o 99% o ka kalipuna i loko o kou kino e mālama ʻia i loko o kou mau iwi a me nā niho ().
I ke kahe o ke koko, hoʻohana ʻia ia e hoʻouna i nā hōʻailona nerve, hoʻokuʻu i nā homone e like me ka insulin a hoʻoponopono i ke ʻano o ka hoʻopaʻa ʻana o nā mākala a me nā koko.
He mea nui inā ʻaʻole ʻoe e loaʻa i ka nui i koi ʻia i kāu papaʻai, e lawe kou kino iā ia mai kou iwi iwi a me nā niho e hoʻohana ai i kahi ʻē, hoʻonāwaliwali i kou mau iwi.
No laila ehia mau calcium e pono ai i kēlā me kēia lā?
Ma lalo nā ʻōlelo koi o ka Institute of Medicine, o ka makahiki ():
- Nā wahine 50 a ʻoi iki: 1,000 mg i kēlā me kēia lā
- Kāne 70 a ʻoi iki: 1,000 mg i kēlā me kēia lā
- Nā wahine ma luna o 50: 1,200 mg i kēlā me kēia lā
- Nā kāne ma luna o 70: 1,200 mg i kēlā me kēia lā
Paipai ʻia nā palena kiʻekiʻe no ka lawe ʻana i ka calcium. ʻO ka pāpale he 2,500 mg i kēlā me kēia lā no nā mākua a hiki i ka makahiki 50 a me 2000 mg i kēlā me kēia lā no nā mākua ma mua o 50 ().
Hiki ke loaʻa ka lawa kūpono ma o kāu papaʻai. ʻO nā meaʻai e komo pū me ia me nā huahana waiū, kekahi mau lau ʻōmaʻomaʻo, nā nati, nā pīni a me ka tofu.
Eia nō naʻe, noʻonoʻo paha ka poʻe ʻai ʻole i ka ʻai momona-momona i ka lawe ʻana i nā mea hoʻohui.
Laina lalo: Hoʻohana kou kino i ka calcium e kūkulu i nā iwi ikaika, e hoʻouna i nā hōʻailona nerve a me nā mākala ʻaelike. ʻOiai he mea hiki ke lawa ia i kāu papaʻai, pono paha i kekahi poʻe e noʻonoʻo i nā mea hoʻohui.ʻO wai ka mea e pono e lawe i nā mea ʻaila?
Ke lawa ʻole ka lawe ʻana o ka calcium, e hoʻoneʻe kou kino i ka calcium mai kou mau iwi, a nāwaliwali a palupalu. Hiki i kēia ke hopena i ka osteoporosis.
ʻOiai ʻoi aku ka makaʻu o nā wahine i ka osteoporosis, nui nā kauka e koi iā lākou e lawe i nā mea hoʻopiha calcium, keu hoʻi ma hope o ka hiki ʻana i ka menopause.
Ma muli o kēia, ʻoi aku ka nui o ka makemake o nā wahine ʻelemakule e lawe i nā mea hoʻopiha calcium ().
Inā ʻaʻole ʻoe e loaʻa i ka nui i ʻōlelo ʻia ma o kāu papaʻai, hiki i nā mea hoʻopihapiha ke kōkua i ka hoʻopiha i ka hakahaka.
E noʻonoʻo paha ʻoe i nā mea hoʻopiha calcium inā ʻoe:
- E hāhai i ka papaʻai vegan.
- Loaʻa i kahi protein-protein a kiʻekiʻe-sodium paha, kahi e hoʻonā ai i kou kino i ka nui o ka calcium.
- Loaʻa i kahi ʻano olakino e kaupalena ai i ka hiki i kou kino ke komo i ka calcium, e like me ka maʻi o Crohn a i ʻole ka maʻi ʻōpū.
- Mālama ʻia me nā corticosteroids ma kahi o ka lōʻihi o ka manawa.
- Loaʻa i ka osteoporosis.
Nā Pōmaikaʻi o nā Pākuʻi Kāleka
Loaʻa paha i nā mea kōkua kalsiuma kekahi mau pono olakino.
Hiki iā lākou ke kōkua i ka pale ʻana i ka iwi ma hope o ka wahine postmenopausal
Ma hope o ka menopause, nalowale nā wahine i ka nui o ka iwi ma muli o ka emi ʻana o ka estrogen.
Mea pōmaikaʻi, kōkua paha nā mea hoʻohui. Ua ʻōlelo ʻia kekahi mau noiʻi ʻana i ka hāʻawi ʻana i nā wahine postmenopausal i nā mea hoʻohui calcium - maʻamau ma kahi o 1,000 mg i kēlā me kēia lā - e hōʻemi paha i ka nalo ʻana o ka iwi e 1-2% ().
ʻOi aku ka hopena i nā wahine me nā haʻahaʻa calcium liʻiliʻi a i loko o ʻelua mau makahiki o ka lawe ʻana i nā mea hoʻopiha.
Hoʻohui, ʻaʻole paha he pono keu i ka lawe ʻana i nā kaila nui ().
Hiki iā lākou ke kōkua me ka pohō momona
Ua pili nā noiʻi i ka lawe ʻana o ka calcium liʻiliʻi me kahi papa kuhikuhi nui o ke kino (BMI) a me ke kino momona momona ().
Ua nānā ʻia kahi noiʻi 2016 i nā hopena o ka hāʻawi ʻana i kēlā me kēia lā 600-mg calcium supplement i nā haumāna o ke koleke momona a me nā keiki momona me nā ʻai calcium i haʻahaʻa loa.
Ua ʻike ʻia ua aʻo ʻia kēlā mau mea i hāʻawi ʻia i kahi waihona e piha ana ka 600 mg o ka calcium a me 125 IU o ka huaora D i lilo ka momona o ke kino ma ka papaʻai i kaupalena ʻia e ka calorie ma mua o ka poʻe i loaʻa ʻole ka waihona ().
Paipai pinepine ʻia e lawe i ka wikamina D me ka kalipuna, ʻoiai e hoʻomaikaʻi ai i kona omo ʻana.
Hiki i ke Kalepona ke kōkua i ka hoʻohaʻahaʻa i ka makaʻu o ka maʻi ʻaʻai kolona
Wahi a kekahi noiʻi nui, hiki i ka calcium mai nā huahana waiū a me nā mea hoʻopili ke hoʻohaʻahaʻa i ka makaʻu o ka maʻi ʻaʻai kolona ().
ʻO kahi loiloi mua o 10 mau noiʻi i loaʻa nā hopena like ().
Hiki i nā mea hoʻohui ke kōkua i ka hoʻomaikaʻi ʻana i nā Markabolic Metabolic
Ua ʻōlelo ʻia kekahi mau noiʻi ʻana i ka lawe ʻana i nā mea hoʻopihapiha calcium e hoʻomaikaʻi ai i nā markabolic metabolic, keu hoʻi ke lawe ʻia me ka lāʻau D.
I loko o kahi noi 2016, ua lawe nā wahine hāpai he 42 i nā mea hoʻopili i piha i ka calcium a me ka huaola D. Ua hoʻomaikaʻi hou ʻia kekahi o ko lākou markabolic metabolic, me ke kahe o ke koko a me nā māka o ka mumū ().
Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe i nā keiki a nā wahine i lawe i nā mea hoʻopiha calcium i ka wā hāpai e hoʻohaʻahaʻa i ke kahe o ke koko i ka makahiki ʻehiku ma mua o nā keiki a nā makuahine i lawe ʻole iā lākou ().
I loko o kahi noi i hala iho nei, ʻoi aku ma mua o 100 ka nui o ke kaupaona, nā wahine hakahaka D me ka polycystic ovary syndrome (PCOS) i hāʻawi ʻia i kahi pāʻina calcium a me nā huaora D a i ʻole placebo pill.
ʻO ka poʻe i lawe i ka waihona i hōʻike i ka hoʻomaikaʻi i nā māka o ka mumū, ka insulin a me nā pae triglyceride (,).
Eia nō naʻe, ʻaʻole i hōʻike ʻia kahi mau noiʻi ʻē aʻe i nā hoʻomaikaʻi hou ʻia o nā metabolic profiles o nā mea hōʻemi i lawe i nā mea hoʻopihapiha i loaʻa i ka calcium a me ka huaola D ().
Laina lalo: Ua hoʻopili nā noiʻi i ka lawe ʻana i nā mea hoʻopiha calcium me ka haʻahaʻa o ka maʻi ʻaʻai kolona a me ke kahe o ke koko, a me ka lilo ʻana o ka momona a hoʻonui ʻia ka nui o ka iwi.Nā Pilikia Hiki o nā Pākuʻi Kalipuna
Hōʻike ka noiʻi hou e hiki i nā mea hoʻopihapiha calcium, ke kumu, kekahi mau pilikia olakino. Eia nō naʻe, huikau nā hōʻike.
Hiki iā lākou ke hoʻonui i ka makaʻu o ka maʻi puʻuwai
Maliʻa paha ʻo ka manaʻo nui loa e pili ana i ka hoʻopiʻi calcium e hiki ai ke hoʻonui i ka makaʻu o kekahi ʻano maʻi maʻi puʻuwai, me ka puʻuwai a me ka hahau.
I nā makahiki i hala aku nei, ua paʻi nā mea noiʻi i nā manaʻo kūʻē i kēia loulou (,,,,,,,).
Pono ʻia kahi noiʻi paʻa hou aʻe e hoʻoholo ai i ka hopena o nā kōpena calcium i ke olakino puʻuwai.
Ua ʻōlelo ʻia kekahi mau loea i ka lawe ʻana i ka calcium me ka huaola D hiki ke hoʻopau i nā mea hiki ke loaʻa, akā pono e aʻo hou ʻia (().
Hiki i nā pae kiʻekiʻe ke hoʻopili ʻia i ka maʻi ʻaʻai Prostate
Hiki ke hoʻopili ʻia nā pae kiʻekiʻe o ka calcium i ka maʻi ʻaʻai prostate, ʻoiai ʻo ka noiʻi e pili ana i kēia loulou kekahi e hakakā pū kekahi.
I loko o kekahi mau noiʻi, ʻo ka hapa nui o ia mea he observational, ʻike nā kānaka noiʻi he hiki ke hoʻopili ʻia nā loaʻa kiʻekiʻe o ka calcium i ka hoʻonui ʻia o ka maka o ka maʻi ʻaʻai prostate (,,,).
Eia nō naʻe, ua hoʻopaʻa ʻia kahi noiʻi i hoʻomalu ʻia i hāʻawi ʻia i nā kāne he 672 a i ʻole ka placebo a i ʻole placebo i kēlā me kēia lā no nā makahiki ʻehā i hōʻike ʻia ʻaʻole i nui ka makaʻu o ka maʻi ʻaʻai prostate i nā mea komo.
I ka ʻoiaʻiʻo, ʻo nā mea i komo i lawe i ka waihona i loaʻa nā hapa liʻiliʻi o ka maʻi ʻaʻai prostate ().
Ua hōʻike ʻia kahi noiʻi ʻē aʻe i nā huahana waiū ka lawehala. Ua loiloi ʻia kahi loiloi o 32 mau ʻatikala e pili ana i ka ʻai ʻana i nā huahana waiū - akā ʻaʻole naʻe nā mea hoʻopiha calcium - ua hoʻopili ʻia me ka hoʻonui ʻia o ka makaʻu o ka maʻi ʻaʻai prostate ().
E hoʻonui paha i ka makaʻu o nā pōhaku hakuʻala
Aia kekahi mau hōʻike e hoʻonui ka calcium i ka makaʻu o nā pōhaku hakuʻala.
Hoʻokahi o nā noiʻi i hāʻawi ʻia ma mua o 36,000 mau wahine postmenopausal a i ʻole i kahi kōkua o kēlā me kēia lā i piha me ka 1,000 mg o ka calcium a me 400 IU o ka wikamina D a i ʻole kahi placebo pill.
Ua hōʻike ʻia nā hopena ua hoʻonui ka makaʻu o nā pōhaku hakuʻala i ka poʻe i lawe i ka waihona.
Eia kekahi, ʻoiai ʻo nā mea hoʻohana hoʻopihapiha i loko o ke aʻo ʻana i ʻike i ka hoʻonui nui ʻana o ka nui o ka iwi o ka ʻūhā, ʻaʻole i loaʻa iā lākou kahi haʻahaʻa o ka haʻihaʻi o nā pūhā.
ʻO ka ʻai ʻana ma mua o ka 2000 mg o ka kalipuna i ka lā mai kāu papaʻai a i ʻole nā mea hoʻopili e hoʻopili pū ʻia me ka hoʻonui ʻia o nā pōhaku hakuʻala, e like me ka Institute of Medicine ().
Wahi a nā kumuwaiwai ʻē aʻe e piʻi ka makaʻu o nā pōhaku hakuʻala ke ʻoi aku ka nui o ka lawe ʻana o ka calcium i 1,200-1,500 mg i kēlā me kēia lā ().
Nā Papa Kiʻekiʻena o ka Kalipuna i kou Koko
Loaʻa ka nui o ka calcium i kou koko i kahi ʻano i kapa ʻia ʻo hypercalcemia, i hōʻike ʻia e nā ʻōuli maikaʻi ʻole, e like me ka ʻeha o ka ʻōpū, nausea, huhū a me ke kaumaha.
Hiki ke kumu ʻia e nā mea he nui, e like me ka make wai ʻana, nā kūlana thyroid a me ka lawe ʻana i nā pae kiʻekiʻe o ka pāhū calcium.
Hiki i nā mea hoʻopili vitamin D nui loa ke alakaʻi i ka hypercalcemia ma ka paipai ʻana i kou kino e omo i ka nui o ka calcium mai kāu papaʻai.
Laina lalo: Hiki i nā mea hoʻopihapiha calcium ke hoʻonui i ka makaʻi o ka maʻi puʻuwai a me ka maʻi ʻaʻai prostate, ʻoiai ʻaʻole maopopo ka loulou. ʻO nā pae kiʻekiʻe loa o ka calcium mai nā kumu a pau e loaʻa i nā hopena olakino maikaʻi ʻole.Nā mea e noʻonoʻo ai i ka lawe ʻana i nā pāʻina kōniu
Inā ʻoe e lawe i nā mea hoʻopiha calcium, aia kekahi mau kumu āu e makaʻala ai.
Ehia mau mea āu e lawe ai?
Hiki i nā mea hoʻopiha kalipuna ke kōkua i ka hoʻopiha i ka hakahaka ma waena o ka nui o ka puna e loaʻa iā ʻoe i kāu papaʻai a me ka nui āu e pono ai i kēlā me kēia lā.
E hoʻomanaʻo, ʻo ka nui i koi ʻia no ka hapanui o nā mākua he 1,000 mg i kēlā me kēia lā a hoʻonui ʻia i 1,200 mg i kēlā me kēia lā no nā wahine ma luna o 50 a me nā kāne ma luna o 70.
No laila, inā maʻamau ʻoe ma kahi o 500 mg i kēlā me kēia lā ma o ka meaʻai a pono iā 1,000 mg i kēlā me kēia lā, a laila hiki iā ʻoe ke lawe i hoʻokahi 500-mg kōkua i kēlā me kēia lā ().
Eia naʻe, e koho pono i kāu lāʻau. Lawe i ka nui o ka calcium ma mua o kāu pono hiki ke hoʻonā i nā pilikia ().
Pono ʻoe e hoʻokaʻawale i ka hana
He mea nui e nānā i ka nui o ka calcium i loko o ka supplement āu i koho ai.
ʻAʻole hiki i kou kino ke omo i nā kaha nui he nui i ka manawa hoʻokahi. Paipai nā loea i ka lawe ʻana ma mua o 500 mg i kēlā me kēia manawa ma ke ʻano kākoʻo ().
Nā Launa Lapaʻau
E hoʻomaopopo pono e haʻi aku i kāu kauka a me ka kauka inā ʻoe e lawe nei i nā mea hoʻopiha calcium, ʻoiai hiki iā lākou ke hoʻopilikia i ke ʻano o ka hana ʻana o kou kino i kekahi mau lāʻau, e like me antibiotics a me ka hao.
ʻO ka calcium pū kekahi me ka hao, zinc a me ka magnesium no ka omo. Inā hemahema ʻoe i kekahi o kēlā mau minelala a pono pū kekahi e lawe i nā mea hoʻopiha calcium, e hoʻāʻo e lawe iā lākou ma waena o nā meaʻai ().
ʻO kēia ala ka mea liʻiliʻi e kāohi i ka lawe ʻana o ka zinc, ka hao a me ka magnesium āu e ʻai ai i kāu pāʻina.
Ka weliweli o ka nui o ka aila
E hoʻomanaʻo, pono wale ʻoe i ka 1,000-1,200 mg o ka calcium i kēlā me kēia lā. ʻAʻohe pono o ka lawe ʻana ma mua o kēlā. I ka ʻoiaʻiʻo, hiki iā ʻoe ke ʻike i nā pilikia inā ʻoe e hana.
Hoʻopili nā pilikia i ka constipation, hypercalcemia, buildup calcium i loko o nā mea palupalu a me ka pilikia e omo i ka hao a me ka zinc ().
Laina lalo: Ke lawe nei ʻoe i nā mea hoʻopiha calcium, he mea nui e noʻonoʻo i ke ʻano, ka nui a inā paha e launa pū me nā lāʻau ʻē aʻe āu e lawe ai.Nā ʻano ʻē aʻe o ka ʻaukā
Hele mai nā mea hoʻopili kalepona i nā ʻano like ʻole, e like me nā papa, nā capsule, nā nau, nā wai a me nā pauka.
ʻO kahi ʻokoʻa nui ma waena o kēia ʻano o nā mea hoʻoliʻiliʻi ka palapala o ka calcium i loko o lākou.
ʻO nā ʻano nui ʻelua:
- Kalepona kalapona
- Kālika citrate
Kūlike kēia mau ʻano ʻelua i ka nui o nā puna kalama i loaʻa iā lākou a me ka maikaʻi o ka lawe ʻia ʻana o lākou. ʻO ke kinona Elemental e pili ana i ka nui o nā puna i loaʻa i loko o ka hui.
Kalepona Kalepona
ʻO kēia ka palapala liʻiliʻi a maʻalahi hoʻi i loaʻa. Loaʻa iā ia he 40% elemental calcium a no laila hāʻawi pinepine i ka nui o ka calcium i kahi lawelawe liʻiliʻi.
Eia nō naʻe, ʻoi aku ka hopena o kēia palapala i nā hopena ʻaoʻao, e like me ka gas, bloating a me ka constipation. Paipai ʻia e lawe ʻia ka kalepona kalapona me ka meaʻai no ka mimiki maikaʻi loa ().
Kalipuna Citrate
ʻOi aku ka pipiʻi o kēia palapala. Iwakāluakūmākahi pākēneka o ia mau mea he calcium, ʻo ia hoʻi, pono ʻoe e lawe i nā papa hou aʻe e kiʻi i ka nui o ka puna e pono ai.
Eia naʻe, ʻoi aku ka maʻalahi o ke komo ʻana ma mua o ka kalepona carbonate a hiki ke lawe ʻia me ka ʻole o ka meaʻai.
ʻO ka calcium citrate ke ʻano i koi ʻia no ka poʻe me ka maʻi hanu huhū.
ʻO ia nō ke koho ʻoi aku ka maikaʻi no nā poʻe me nā pae haʻahaʻa o ka ʻōpū o ka ʻōpū, kahi ʻano maʻamau i waena o ka poʻe kahiko a me nā mea e lawe nei i nā lāʻau no ka reflux acid ().
Laina lalo: ʻO nā ʻano nui ʻelua o nā mea hoʻohui kalima ka calcium carbonate a me ka calcium citrate. Pono e lawe i ka kalepona kalapona me ka meaʻai a ʻoi aku ka liʻiliʻi inā he haʻahaʻa kāu o ka ʻōpū o ka ʻōpū.Nā Kumuwaiwai ʻAi o ke Kalipona
ʻOi aku ka maikaʻi o ka loaʻa ʻana o nā meaʻai mai ka meaʻai ma mua o nā mea hoʻopiha.
Eia nō naʻe, inā manaʻo ʻoe ʻaʻole lawa kāu calcium i kāu papaʻai, e noʻonoʻo e ʻai i nā mea hou aku o kēia mau meaʻai:
- Ka waiū, me ka waiū, ka tī a me ka yogurt
- Iʻa kēpau me nā iwi, e like me ka salemona a sardine paha
- ʻO kekahi mau lau nahele me nā greens collard, spinach a me kale
- Edamame a me ka tofu
- ʻO nā pīni a me nā lihi
- Nā meaʻai a me nā mea inu paʻa
Lawe i ka Home Message
Hiki i nā mea hoʻopiha kalipuna ke kōkua i ka poʻe i makaʻu i ka osteoporosis, a me nā mea i lawa ʻole ka calcium i kā lākou papaʻai.
ʻOiai kekahi mau noiʻi e hōʻike nei i kahi loulou ma waena o nā mea hoʻopiha calcium a me nā maʻi puʻuwai, ʻaʻole maopopo ka loulou.
Eia nō naʻe, ʻike ʻia ʻo ka loaʻa ʻana o ka nui o ka calcium mai nā kumuwaiwai a pau e hoʻāla ai i kāu pōhaku o nā puʻupaʻa.
Maikaʻi paha nā mea hoʻopiha kalipuna i nā kau liʻiliʻi, akā ʻo ke ala ʻoi loa e loaʻa ai ka calcium mai ka meaʻai. E hooikaika e hoʻohui i nā ʻano meaʻai momona i loko o kāu papaʻai, me nā kumuwaiwai waiū ʻole.
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